This year, daylight saving time ends Sunday, Nov. 3, with clocks rolling back one hour at 2 am. Student Health and Wellness has some advice on how you can fall back into standard time. 

1. Don't Forget Manual Clocks

While most smartphones and computers update the time automatically, there are a number of clocks that you’ll need to change manually. Consider updating the clocks in your home, including those on your microwave, oven and car, before you go to bed on Saturday. In the morning, you’ll be relieved to know all of your clocks have the correct time.  

2. Adopt a wind-down routine

Try to incorporate relaxing activities into a nightly routine that you can enjoy before bed.  You can take a shower or bath, sip on a cup of caffeine-free tea, read a book or listen to a meditation. These types of activities will help your mind and body settle down for a good night’s sleep.

3. Stick to a consistent sleep schedule

It can be tempting to make use of your extra hour but even minor disruptions to sleep can affect our mood, energy levels, concentration and overall health. The closer you stick to your normal routine of getting between seven and nine hours of sleep each night, the faster your body will adjust to the time change. 

4. Limit your screen time

Our phone and computer screens emit high levels of blue light, which can negatively impact sleep. Blue light affects your circadian rhythm and melatonin (sleep) hormone levels, tricking your brain into thinking it is still daytime. While blue light glasses have become increasingly popular to combat these effects, there is limited research on their effectiveness. Instead, try to limit your screen time before bed or use apps that filter out or block blue light to help you get a better night’s sleep. Many devices allow you to set a timer, so your screen automatically reduces the amount of blue light at night and returns to normal in the morning. Here are a few you can try: 

• Night Shift on iPhone
• Night Mode on Android
• F.lux on Windows, Mac and iPad 

5. Avoid caffeine, alcohol and snacks before bed

Caffeine stimulates your nervous system and may prevent your body from relaxing naturally at night. Alcohol and food can also impact your sleep by disrupting your sleep hormones. It's best to avoid consuming them later in the evening to help your body relax and prepare for sleep. If you are feeling hungry, keep your snacks small and light. 

6. Take a cat nap if needed

If you’re feeling the effects of returning to standard time, it’s okay to take a quick cat nap during the day. Just be sure to limit your naps to 20–30 minutes. Longer naps can disrupt your normal sleep patterns and leave you feeling more tired overall.

For more information on sleep hygiene, check out our sleep page.

-Lindsey Wachter, R. Kin, Health Promoter

Being a Thunderwolf means embarking on new adventures, tackling academic challenges, and embracing life at Lakehead. But as exciting as it all is, there’s one thing many students experience homesickness. Whether you're far from home or just feeling a bit disconnected, homesickness can sneak up on anyone, even the fiercest Thunderwolves.

If you're missing home, your family, or even your favourite hometown hangouts, don’t worry you’re not alone! Here are some ways to deal with homesickness and make your university experience a little brighter.

1. Stay Connected with Your Pack

Just because you’re physically away doesn’t mean you have to lose touch with your loved ones. Schedule regular check-ins with family and friends whether it's a call, video chat, or even a quick text. Hearing from your people can give you a sense of familiarity and remind you that your support system is still there, even if you’re miles apart.

2. Create a Home Away from Home

Feeling homesick often stems from being in an unfamiliar environment, but you can change that by making your dorm room feel cozy and personal. Bring things that remind you of home, your favourite blanket, family photos, or decorations from your room back home. Turning your space into a comfortable retreat can help ease the transition and make your room a place you actually want to come back to after a long day.

3. Get Involved with Your Fellow Thunderwolves

The best way to feel at home in a new place is to connect with the people around you. Join clubs, teams, or campus activities to meet new friends and build your own Lakehead community. Staying busy and making connections will help you feel more grounded, and before you know it, you'll have your own pack of Thunderwolves to share experiences with.

4. Explore Your New Territory

Thunderwolves are naturally adventurous, so take some time to explore your new surroundings. Whether you’re in Thunder Bay or Orillia, there’s plenty to discover, check out local restaurants, hiking trails, or campus hangouts. Finding your own favourite spots in your new city can help you feel more at home and give you something to look forward to when homesickness strikes.

5. Don’t Be Afraid to Ask for Help

It's okay to feel a bit lost or overwhelmed you're not alone in this. If homesickness or adjusting to university life feels too tough, reach out to someone. Student Health and Wellness offers resources like counselling and support services to help you through tough times. Sometimes, just talking about how you’re feeling with a friend or a professional can make all the difference.

6. Keep a Balanced Routine

When homesickness creeps in, it’s easy to fall into a rut. Maintaining a routine can help keep you on track and give you a sense of normalcy. Schedule regular times for studying, meals, exercise, and relaxation. Sticking to a routine can help you feel more in control and reduce those overwhelming feelings of homesickness.

7. Remember Why You’re Here

When you’re feeling down, remind yourself why you chose Lakehead in the first place. Whether it’s the program you’re passionate about, the unique opportunities you have here, or the excitement of university life, focusing on your goals can help keep you motivated. Thunderwolves are all about embracing challenges, and this is just one more hurdle you’ll overcome as you grow stronger and more independent.

Homesickness is part of adjusting to life as a university student, but with time and a few strategies, you’ll start to feel more at home. Remember, Thunderwolves are resilient, and with the right support and mindset, you’ll thrive at Lakehead.

If you ever need someone to talk to or extra support, remember that Student Health and Wellness is here to help you through the ups and downs. Stay strong, Thunderwolves you’ve got this!

• Prishaa Rajalathan, Peer Wellness Educator Lead

As Halloween approaches, Thunderwolves are gearing up for a night of frightening fun, costumes, and parties. While this spooky season is all about building memories, it’s crucial to keep the night safe, especially when alcohol is involved. Whether you're a seasoned partygoer or just looking to enjoy the festivities, keeping safety in mind can make all the difference.

With a little bit of caution, you can make sure your Halloween is all treats and no tricks. Here are some simple tips to keep your night from turning into a nightmare.

1. Know When to Boo-ze, and When to Stop

It’s easy to get caught up in the excitement of the night, but drinking too much too fast can leave you feeling like a zombie before the party even gets going. Sip your drinks slowly and mix in water or a non-alcoholic beverage. No one will notice if you alternate with soda or juice! Remember, Halloween isn’t a race pace yourself so you can enjoy the whole night, not end it early by overdoing it.

2. Keep Hydrated: Don’t Turn into a Mummy!

Parties can be a whirlwind of dancing, socializing, and sipping on spooky cocktails. But beware, alcohol dehydrates you, and if you’re not careful, you’ll wake up feeling as dry as a mummy the next day. To avoid this, drink a glass of water between each alcoholic drink. It’s a simple trick to keep you feeling good all night long and prevent that dreaded next-day slump.

3. No Tricks, Just Treats: Eat Before Drinking

Think of drinking on an empty stomach like trick-or-treating without the candy, just not a good idea! Just like vampires need blood, your body needs food before you start drinking. Eating a solid meal beforehand will help absorb the alcohol and keep your energy up throughout the night. It’ll also stop you from fading away like a ghost before the fun is over.

4. Keep an Eye on Your Potion

When it comes to drinks, treat them like potions, know exactly what’s in them. Don’t accept a drink you didn’t see being poured, and never leave your drink unattended while you’re dancing or chatting with friends. The last thing you want is an unexpected ingredient in your witch’s brew, so keeping an eye on your potion is key.

5. Have a Way to Escape

The scariest part of Halloween shouldn’t be trying to figure out how to get home. Before the night begins, make sure you have an exit plan. Whether it’s a designated driver, public transit, or a rideshare like Uride, Uber or Lyft, having a way home that doesn’t rely on “winging it” will ensure you don’t end up stranded like a ghost at the end of the night. Plan ahead, so you don’t find yourself in a frightening situation.

6. Stick with the Pack

Halloween is more fun and safer when celebrated with friends. Much like a pack of werewolves, staying with your group ensures no one gets left behind. Keep an eye on each other, and if someone in your crew has had too much to drink, help them find a safe way home. Whether you’re heading to the dance floor or taking a breather outside, use the buddy system and make sure everyone sticks together.

By following these tips, Thunderwolves can enjoy a night full of fun and spooky memories while keeping things safe. The key to a fang-tastic Halloween is pacing yourself, staying aware, and making responsible choices.

And if you or a friend ever need support, Student Health and Wellness is always here to help you navigate both the thrills and chills of university life. Stay safe and have a spook-tacular Halloween, Thunderwolves!

• Prishaa Rajalathan, Peer Wellness Educator Lead

As Thunderwolves return to classes, it appears that we as a pack are not getting as much sleep as we all got during summer months. Although sleep may be at the bottom of your to-do list, it is an essential part of healthy development and academic success. 

Here are our top tips for fixing your sleep schedule during the academic year. 

1. Have a Consistent Sleep Schedule

Having a solid bedtime routine will not only allow you to slow down your evenings and relax, but it will also allow you to ensure you go to bed at or around the same every night. Providing yourself enough time each night to wind down before getting into bed every night will help you feel much more tired and make falling asleep easier. 

2. Limit screen time. 

As University students, we are glued to our phones — whether it be for completing an assignment or catching up on social media— technology tends to take up a majority of our day to day lives. Rather than scrolling through Tiktok before bed, try taking up a simple craft such as colouring or reading a chapter or two of a book to relax your mind before drifting off to sleep. 

3. Create a cozy environment. 

Even if this September has been on the warmer side, creating a cozy environment to end your day can make all the difference when getting a beneficial sleep. You don’t need to go to the store and buy a million fluffy pillows (you totally can though) but rather use things you already have at home to create a cozy atmosphere. This can look like dimming the lights, putting on a pair of cozy pajamas, drinking a warm beverage, cuddling up with a pet, or anything else that personally helps you feel warm and cozy inside. 

4. Separating Academics and Sleep

As nice as it is to do a Zoom class from the comfort of your bed, it is actually doing more harm than good. Your brain should associate your bed with only sleep and relaxation, however, if we complete other activities in this environment, it can throw off our associations which only leads to having issues falling asleep. Separating our places of work and relaxation can have a positive effect on sleeping habits and ensure we are getting the most out of our sleep. 

If you are looking for more supports, Student Health and Wellness is here to support you. Click here to see all of the ways Student Health and Wellness can help you! 

- Makayla Foster, Peer Wellness Educator Lead

Your campus fitness guide

Whether you’re looking to be active, meet new people or explore new hobbies, Lakehead has plenty of options. Here are some ways to get involved if you want to get moving this year.

Visit the Lakehead Athletics Centre

Membership to the Athletics Centre is included in your student fees and you have access to all the facilities- pool, courts, multiple training areas, outdoor soccer fields, beach volleyball courts, indoor turf and track in the Hangar.  To learn more about the facilities and see open times, check out their website. 

*Wolfie Pro tip: Be sure to download the LakeheadMOVE app to for your digital gym barcode to sign in, sign up for fitness classes, and see open gym/field hours! 

 Download: Apple App Store      Download: Google Play Store

Move with the pack

If you’re looking for a fun way to work out with others, check out these options:

• Group fitness classes: Campus Rec offers a variety of classes that are led by a qualified instructor. Classes range from cardio, strength, dance-oriented, yoga, and water-based classes. Stay tuned for the class schedule in October on their group fitness page.

• Go with the Flow: The Athletics Centre is home to Modo Yoga, classes aren’t included in your facility membership but they do offer a student rate, karma classes and an energy exchange program. Student Health and Wellness also offers free yoga classes during the academic year on Saturdays from 11am- 12pm- classes begin on September 14, no experience or registration is required! 

ResSports: If you live in residence, Reslife coordinates sports leagues and drop-ins throughout the year, you can break a sweat and earn house points! Get more information from your RA. 

Get outside

Living in Thunder Bay means you have access to some of the most scenic natural areas in Ontario, right in your own backyard! If you’re interested in getting outside this semester, check out some of the resources below

• Campus Trails: You don’t even need to leave campus to enjoy the beautiful scenery- check out our campus trail map.

• Hiking in the area: There is no shortage of parks, conservation areas and trails in the area, with some only a bus ride away, use the wayfinder app to plan your route in advance. 

• Equipment checkout: The Outdoor Rec Depot has tons of equipment available for the public at low rates. Athletics has equipment available such as basketballs, badminton racquets and skipping ropes available at the front desk. Residence has a variety of sports equipment available to res students, stop by Bartley Front to see what is available!  Res students can also book the outdoor tennis courts and residence rink in the winter months. 

• Outdoor Courts and Fields: Want to throw together a scrimmage with friends? Check out the outdoor sand volleyball courts by the Fieldhouse or one of the soccer fields on campus (by the Fieldhouse, behind the Avila or behind the Bora Laskin Education building) 

• Lake Tamblyn: Skating on our campus lake is a time-honoured tradition, watch for an announcement from Security for when the ice is safe. 

Play sports

Sports can be a fun way to stay active and meet new friends. Here are a couple of ways you can get involved in sports at Lakehead:

• Intramural Sport leagues: Campus Rec offers multiple sessions of Intramural Sports leagues throughout the year. You can sign up as a team or join a team as a free agent to play a variety of sports. No experience is required to play, and all ability levels are welcome. Not sure you can commit- watch out for mini-leagues being offered.

• Sport Clubs: Participate in competitive sports and compete against teams outside the university. Some teams may also require tryouts. Learn more about Sport Clubs

Follow us on social

Learn more about upcoming opportunities and events through Campus and Student Health and Wellness by following us on social (@Lakeheadcampusrec and @lakeheadlife)!

The first grocery shop of the school year is a doozie-  making a plan ahead of time can help you take advantage of deals, ensure you have all the staples and avoid each roommate buying their own 10lb bag of rice. Check out this list below for some pantry essentials.

Welcome to Lakehead! Whether it’s your first time on campus or you’re returning after a break, a new academic year brings the chance to meet new people and make new connections. Whether you’re looking to make new friends, embrace your Thunderwolf spirit, or strengthen your existing friendships, here are some tips for a great year:

Get Involved

Join Clubs and Teams: Check out the clubs on your campus, or create your own. Sign up as an individual, or with a group for intramural sports at Campus Rec. These are great ways to meet people with similar interests. 

Participate in School Events: There are always plenty of Events to attend throughout orientation, all the way up to Orientation and beyond. Check out events like Trivia nights with LUSU, Crafternoons with Student Health and Wellness, and Workshops with the Pride and Gender Equity Centre. If you live on Residence, visit your residence events or drop in to meet new people! 

Connect Online: Join the University Discord, online groups for your program, and add people from your program on social media. This is a great way to stay updated on events, ask questions about classwork, and connect with peers.  

Keep an Open-Mind

Explore New Groups: Attend various events to meet different people and learn about groups you might not have interacted with before. 

Embrace Diversity: Approach new experiences and perspectives with an open mind, it can lead to meaningful connections and a broader understanding of other experiences.

Be Respectful: You may meet people from different ethnicities, cultures, gender identities, sexualities, abilities, and more. Everyone here is a Thunderwolf, so respect everyone’s unique experiences. 

Be Yourself

Discover Who You Are: University is a time of self-discovery. It’s the time to try new experiences, and learn more about yourself and others! 

Authenticity Matters: Be genuine when you’re talking to others. True connections are built on authenticity, and shared experiences. 

Be Approachable:  Smile, make eye contact, get to know people. Being welcoming can go a long way in making others feel comfortable around you, and open the door to new friendships. 

Use Your Support Systems

Adjusting to a new environment can be overwhelming with new people, places, sounds and routines. If you’re feeling lonely or homesick, reach out to your support systems. Student Health and Wellness offers counselling services, staying connected with friends and family can provide comfort, and making new friends can help too. Remember, you’re not alone – you are now part of our pack, and you will be okay!

–Aaliyah Stewart, SHW Summer Research Assistant

Understanding your healthcare options is crucial to ensuring that you have access to necessary medical services while away from home.  Having a solid grasp of your healthcare coverage can help you make informed decisions and avoid unexpected expenses. With the right information, you can focus on your studies with the peace of mind that comes from knowing you're covered.

Canada has universal public health care, meaning that no matter who you are or what you make financially, you have access to healthcare. It is available to Canadian citizens but plans vary from province to province. Because everyone has access to services it can be expected that there will be longer wait times than privatized countries.

Primary Coverage

OHIP

OHIP is Ontario’s health care plan for permanent residents and provides many of the basic health and medical services you may need.

COVERAGE INCLUDES:

• Doctor visits

• Hospital visits and stays

• X-rays

• Lab tests

• Surgery

• Pregnancy

• Emergency care

 OHIP does not cover prescription drugs provided in non-hospital settings, dental services provided in a dentist’s office, or cosmetic surgery.

Visit www.ontario.ca/ohip to see eligibility requirements and apply for a health card.

UHIP

UHIP is the insurance plan for international students*. It provides many of the same health services and medical treatments covered by OHIP. International students are automatically enrolled and billed through their tuition.

COVERAGE INCLUDES:

• Doctor visits

• Hospital visits and stays

• X-rays and lab tests

• Surgery

• Pregnancy

• Emergency care and more

Visit uhip.ca to understand your coverage or contact uhip@lakeheadu.ca.

*AEP & exchange students are automatically enrolled in Guard.Me.

Supplementary Coverage

Supplementary health plans work in combination with UHIP/OHIP to fill gaps in coverage. LUSU provides a plan for students. Undergraduate students fully registered for fall and winter with at least 3.75 FCE before the final date to add in September are automatically enrolled. All other undergraduate and graduate students must opt-in.

COVERAGE INCLUDES

• Prescription drugs/ eligible vaccines

• Dental care

• Vision care

• Mental health providers

• Chiropractors, Physiotherapists, Massage Therapists, etc.

• And more

LUSU Health and Dental Plan Discounts

• Visit lusu.ca/healthplan for additional discounts & savings available through your LUSU health & dental plan

Visit lusu.ca/healthplan to learn more about the health and dental plan

Where to Access Primary Health Care Providers

Lakehead Student Health and Wellness

Thunder Bay

Student Health and Wellness is your family doctor away from home. This by-appointment-only service is available Monday- Friday between 8:45am-4:15pm and wait times for appointments can vary.

All registered part-time and full-time students at Lakehead are eligible for services. Students will be seen by a nurse and/or physician for medical appointments. SHW can bill UHIP directly. Bring your Student ID and health card/UHIP card to all appointments.

To make your first appointment, complete our Intake Form and someone from our office will contact you during regular business hours (Monday-Friday) to schedule an appointment. Follow up appointments can be made by calling 807-343-8361.

Orillia

Appointments with a Nurse Practitioner from the Huronia Nurse Practitioner-Led Clinic are available at the Lakehead Wellness Centre on Thursdays. Services are available for available for all registered full and part time students at Lakehead.

To book an appointment with the Nurse Practitioner on campus, please submit the Orillia Health and Wellness Request form through MySuccess.

Need to Be Seen Right Away?

If you need immediate help while on campus, call ext 8911 (Thunder Bay) or ext. 3912 (Orillia). For off-campus emergencies, you can also dial 911, or if you are able, proceed directly to the hospital emergency room. Bring your health/UHIP card.

For non-emergency medical concerns, students can access local walk-in clinics or pharmacists can prescribe certain treatment options, for some common minor ailments. Physician-led walk-ins are covered by OHIP & UHIP but UHIP billing practices vary.

• Thunder Bay Walk-in clinics

• Orillia Walk-in Clinics

Finding Other Providers

If you are looking for other health care providers to support your wellbeing use the links below to find someone in your area:

• Pharmacies

• Physiotherapists

• Chiropractors

• Massage Therapists

• Optometrists

• Dentists

• Naturopaths

Make a Cleaning Schedule

Create a Chore Chart

Talk about making a chore chart or schedule with your roommates. This helps divide cleaning tasks evenly, so nobody feels like they’re always doing the same chore or pulling the weight. Whether alternating between cleaning tasks or finding another system, a chore chart ensures everyone is pitching in. 

General Upkeep

For everyday tasks like doing dishes or wiping down counters, a good rule of thumb is to leave shared spaces cleaner than you found them. Everyone is cleaning up after themselves, so cleaning those areas for the weekly chores will be easier. 

Set Clear Expectations

Everyone defines ‘clean’ differently. Have an open conversation about what ‘clean’ and ‘dirty’ look like for you. Talk about things such as how quickly dishes should get done after use and how often common areas will be cleaned. On the topic of cleaning, you might want to talk about cleaning products, and if you share, or each have your own. A discussion like this helps prevent misunderstandings and ensures everyone is on the same page. 

Communicate with Your Roommates

Address Issues Early

If something is bothering you, whether it’s your roommates' noise levels or cleaning habits, address it early. Waiting too long leads to built–up frustration, tension, and unnecessary conflict. 

Give Notice

If you’re planning to have friends over or have a big exam coming up, let your roommates know in advance. That way your roommate can plan what they want to do. They may go elsewhere to study or may ask to join you and your friends. They’ll be more likely to be conscious of noise and disturbing you if you are studying for something. Just keep them in the loop!

Respect Personal Space

Living together doesn’t mean you have to spend all your time together. It’s important to have alone time to relax and recharge. Respecting each other’s need for personal space can help everyone feel more comfortable, and reduce potential conflicts. 

Discuss House Rules

Guests and Noise

Talk about how you’ll handle guests and noise levels. Will you send a heads-up text when someone is coming over? Do larger gatherings require more notice? What are your usual sleep schedules, and what’s an acceptable noise level? Also, discuss your attitudes toward alcohol and cannabis in the home. Talking about these ahead of time can prevent future conflict, or help when resolving conflict. 

Set and Respect Boundaries

Discuss and establish boundaries with your roommates, and be mindful of theirs. Whether it’s about borrowing each other’s belongings, being in each other’s personal spaces, or respecting house rules. 

Living with good roommates can truly make your time at university feel like a home away from home, especially when you build strong friendships with them. On the other hand, having roommates you don’t get along with, or who don’t help clean, can be stressful. Remember, a little communication goes a long way to prevent conflicts. Utilize your resources to deal with these situations, like ResLife staff, your support system, and if needed, counseling support through Student Health and Wellness.

–Aaliyah Stewart, SHW Summer Research Assistant

In today's fast-paced digital age, our devices are essential for accessing information, completing schoolwork, and even working. They also play a crucial role in keeping us connected with friends, especailly those we miss during the summer. Apps like TikTok, Instagram, Netflix and various games provide entertainment, and serve as our go-to for passing time, staying connected, and getting quick answers. 

While completely disconnecting may not be realistic for many of us, we can try to foster healthier habits to improve our digital wellness.

Wellness Wins: Benefits to Decreasing Device Use

• Boost your mood: Reducing device use can reduce stress and anxiety, promoting emotional well-being.

• Increase mindfulness: Limiting device-use can help you be more present in the moment.

• Improve Sleep: Minimizing exposure to the blue light emitted from devices can help regulate circadian rhythms and support better sleep patterns.

• Enhance physical wellness: Less screen time reduces eye strain, improves posture, and encourages physical activity. 

• Foster Creativity and Productivity: Freeing up time from devices allows for more creativity, and boosts productivity. 

• Build More Meaningful Relationships: It's easier to build more meaningful in-person connections with others when you're fully present and engaged, which leads to deeper and more fulfilling relationships. 

Beyond the Screen: Alternatives to Device Use

• Play with your pets! Time with pets not only makes them happier, but it can be good for you too.

• Read a book! Go visit your local library, sit in the park, or cozy up at home with a good book.

• Play board games and card games! Engage in some competition with your friends and family.

• Practice, or learn a new hobby! Embrace new or forgotten passions like playing an instrument, painting, knitting or even skateboarding.

• Touch grass, literally! Going outside is a great way to get vitamin D and some fresh air. Moving your body while outside, also known as ‘green exercise’ is also linked to improved mental health.

• Move your body! Go for a walk, play some sports, take a dance class, and get your body moving!

• Connect with people in person! Try to connect with the people you have around, or make some new friends. You can also opt for calling a friend on the phone rather than texting them. 

Mindful Moderation: Setting Limits

• Take regular pauses from your devices throughout the day, and spending more time doing offline activities can be a good habit.

• It’s also important to check in with yourself to see if you could use some time away from social media, or your devices. 

• Try practicing digital mindfulness, by asking yourself why you are reaching for your phone, and if you can satisfy that need in another way. For example, if you’re looking to pass the time, could you do something productive, or a hobby instead?

• Adjust your phone’s notifications. Sometimes it can feel like you always have to be available to others when you have a lot of social media notifications coming through, so turning off notifications to specific non-essential apps can help. 

• Try not to use your devices while eating meals, or doing other activities, it can help increase being present

• Plan an ‘offline hour’, which is an hour a day where you unplug from your devices

Remember, devices are valuable tools in our lives. Finding a balance between online and offline activities fosters a healthier relationships with not only technology, but with peers, and yourself. Prioritize real-life connections, and personal well-being. By swiping less, you can authentically engage more with the world around you. 

 –Aaliyah Stewart, SHW Summer Research Assistant